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WoD for June 30th, 2017

Group: 3 in 3
Handstand Hold
Air squat
3-5 Pull-ups

MOB: Wrists and Shoulders

Strength: 15’ to find a 1RM Thruster (from rack)

WoD: For Time
5 Thrusters (135/95) a) 115/80 b) 95/65
3 Legless Rope Climbs a) 3 Rope Climbs b) 9 Progressions
10 Thrusters (115/80) a)95/65 b) 75/55
2 Legless Rope Climbs a) 2 Rope Climbs b) 6 Progressions
15 Thrusters (95/65) a) 75/55 b) 55/35
1 Legless Rope Climb a) 1 Rope Climb b) 3 Progressions

MOB: Roll Quads and Lats / Lax Shoulders

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